Elite Fit Kenny

10/30/2025

Losing weight often comes down to this simple truth: diet is generally more important than exercise. You can't outrun a bad diet. What you eat has the biggest impact on the total calories you consume, making dietary changes the most effective way to create the calorie deficit needed for weight loss.

However, to truly transform your body and improve your overall well-being, you need both diet and exercise. While diet drives the number on the scale, exercise is absolutely crucial for building muscle mass, boosting your metabolism, improving your heart health, and enhancing your mood. Focusing on diet for weight loss and incorporating regular exercise for strength and health is the best strategy for sustainable, long-term success. Think of it as a powerful team where both players are necessary for the win.

(Yeah the image is AI generated. Welcome to the 20s.)

10/06/2025

PUSH down. If you're pulling, you're starting too high. The spread apart at the bottom of the push is very critical but feel it in your triceps - not your shoulders. Again, you are PUSHING apart, not pulling apart. So spread and slightly push back at the same time. Use a V-bar if you're having trouble with the spread.

10/06/2025

There's hope. I understand - you've dieted, you have exercised, you have tried all the grifter's various potions and pills: but you're still big and still gaining. I know the cellular biology. I understand and can explain the metabolic pathways. That, sometimes, isn't enough. For some it's virtually impossible to do what it takes to lose the weight. I GET IT. Sometimes, what I specialize in for fitness just isn't enough. You need help beyond what nature can provide. There's not one milligram of shame in going for help. If you feel like you have tried everything, I encourage you to seek medical help. You will still need to put in effort - but the effort will be much more likely to pay off. Yes, it's still all about the calories but this can help get the calorie reduction that just may be the secret to your success!

10/01/2025

I don't have an issue with people using AI to look up nutrition information. AI is a fairly decent research tool—as long as you understand the reality.

TACTICAL's Free Tracker uses averaging for nutritional values because the answers are only as good as the data. Here is a short experiment showing why this is important.

09/28/2025

A quick calculator that estimates the extra calories you burn wearing a weighted vest during everyday movement. Enter body weight, vest load %, time, and activity to see your NEAT bump, with benefits and the science explained.

Calculate the increased calorie burn (NEAT) from walking and standing with a weighted vest. Based on scientific models for load carriage.

09/27/2025

You eat a meal that includes carbohydrate. Digestion turns starches and sugars into glucose, which is absorbed into the bloodstream. Glucose is the simplest currency for energy in the body. The pancreas responds by releasing insulin, which helps move glucose into muscle and liver for use or storage and signals fat tissue to store some energy for later. As tissues take up glucose, the level in the blood comes back down. This happens several times a day in healthy people. It is not a bug in the system. It is the system doing its job.

“Glucose spike” sounds ominous. It rolls off the tongue like a warning siren, a sudden surge in a system that should be smooth and calm. I use the term, beca...

09/27/2025

Great deal on some protein and fat! Fuel up and build/rebuild muscle. Remember - every calorie of protein and fat displaces a calorie of sugar. That can lead to weight loss and lean tissue increase. (I do NOT support a total carnivore diet but there is value to animal protein and fat when consumed as a part of a well-rounded, whole foods diet.)

Hog Sale! Limited quantities available. Stock up on pork before our season ends soon. Perfect for when the farmer's markets close. Reserve now------while supplies last! 🥓🥩

09/27/2025

Concentric vs Eccentric for Muscle Growth: What the Human Studies Say

If the goal is bigger muscles (hypertrophy), lifters often ask which part of the rep matters more. The short version: both phases grow muscle well. When training volume and load are matched, size gains are very similar. Eccentric work sometimes shows a small edge, likely because you can handle higher loads on the way down. Concentric work lets you rack up more high quality sets with a bit less damage. The smartest path is to train both phases with control and keep progressing your weekly hard sets.

Concentric vs Eccentric for Muscle Growth: What the Human Studies Say If the goal is bigger muscles, lifters often ask which part of the rep matters more. Th...

09/26/2025

What this says is that daily steps improve your chance of not dying early from all causes. It also says, if you also do planned exercises your chances of avoiding early termination are even better improved. What it doesn't say is if you do these things you probably make other healthy choices as well so don't eat junk, drink like a fish, smoke like a diesel, and stay up all night. So, it's part of a whole life result - not just the steps.

09/25/2025

DON'T LET THIS BE YOUR EXPERIENCE!
(A little bragging then a request...)

When you are ready to take control of your personal fitness and add all the health benefits and life implications that concerns - let's talk. I have decades of experience and training. I am multi-certified including the prestigious Master Fitness Trainer certification. To top it off, I hold a Stanford Nutrition Science certification as well as many others. Now, I'm finished telling you about me - let's hear about YOU!

By the way, this happens all day, every day, at pretty much any gym you go to that has multiple trainers. That nationwide Bootcamp you go to? Corporate tells them what to do that day. While researching exercises is a GOOD thing, doing it on the floor while the trainer is working with a client tells you one thing: You don't have a trainer .... you have a SITTER!

09/25/2025

Comment with your thoughts! Listen while you do other things...

We've all heard the advice: "a calorie is a calorie," suggesting it doesn't matter when you eat, only what and how much. For decades, the focus of nutrition has been on calories in versus calories out. But a growing field of science is asking a different question: does the "when" matter just as much as the "what"? This new perspective suggests that our bodies are not the same metabolic machines at 8 AM as they are at 8 PM.

We've all heard the advice:

09/24/2025

I'll just leave this right here... Don't let any of these "it's all just calories" people tell you food choice doesn't matter. It's as important as food quantity. When you get deep into the cells where metabolism happens, that's where the "damage" shows up. Hormones and enzymes can only do so much. Highly processed carbs can definitely lead to weight gain.

The current trend toward "no food is bad" is reckless, dangerous, and terribly uneducated. When you can get 200 calories into your mouth in one bite and there's nothing to challenge those calories quick release - unless you can literally eat one or two bites and walk away - you're going to be the one to pay the price. The TikTok king and Instagram queen are young, generally active, and uneducated. Any licensed dietician that wants to dance on my floor over this is welcomed. I know this tune better than a southerner knows Sweet Home Alabama.